Thursday 27th July

12 Days of Christmas

1. 100m Run
2. Handstand Push Ups
3. Hang Power Cleans
4. Wall Ball
5. Pull Ups
6. Burpees
7. KB Swings
8. Push Ups
9. Knee to Elbow/ Knee Raise
10. DB Snatches
11. Push Press
12. Lunges

These are performed like the song.
(1:2,1:3,2,1 etc.)

Wednesday 26th July

Sumo Deadlifts

• ·       4-4-4

AMRAP 8 Mins

• ·       3 Wall walks
• ·       6 Box Jumps

Rest 2 mins

AMRAP 8 mins

• ·       3 Toes to Bar
• ·       6 Hand release Push Ups

Tuesday 25th July

Pull Ups

• ·       4 x 5

5 Rounds

• ·       20 KB swings (24/16)
• ·       10 Front Rack Lunges

Finisher

• ·       Max Burpees in 3 mins

Monday 24th July

The Chief

AMRAP 3 mins for 5 cycles.
Rest 1 min between cycles.

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Monday 10th July

Pull Ups

• ·       5-5-5-5-5

or

Jumping Pull Ups

• ·       8-8-8-8-8

or

Band Pull Downs

• ·       12-12-12-12

WOD

10-1

• ·       Ring Dips (alt – bands or box dips)
• ·       Toes to bar
• ·       Lunges

Do 30 double unders or 60 skips between each set (finish on DU’s)